The HIIT Workout Routine You Can Do In 15 Minutes Flat

Bonus: You can literally do it in your living room.

Kristine Thomason |
19 October 2018

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Photography by Kathryn Wirsing

Time: 15 minutes

Equipment: Mat

Good for: Cardio, Total-Body Toning

Instructions: For each move, perform as many reps as possible in 30 seconds, then rest 10 seconds. Continue to the next move. After you’ve completed all four moves, rest for one minute before you repeat the circuit. Complete four rounds total.

This workout was created and demo-ed by personal trainer Tatiana Lampa, who recommends doing this routine three times a week for max results.

Jump Squat

How to: Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height. Press through your heels to jump as high as you can off the ground, swinging your arms behind you. That’s one rep. Land softly and immediately lower into your next squat. Perform as many reps as possible in 30 seconds, then rest 10 seconds. Continue to the next move.

Runner’s Lunge Mountain Climber

How to: Begin in a runner’s lunge position with your left leg extended back, your right foot under your right shoulder, and your fingertips touching the floor on either side of your foot. Jump off of your right foot, and quickly switch the position of your feet, so your left leg is in front and right leg extended back. That’s one rep. Perform as many reps as possible in 30 seconds, then rest 10 seconds. Continue to the next move.

Roll Up To Tuck Jump

How to: Stand on a mat, with your arms at your side. Slowly lower down until you’re sitting on the mat. Then, roll your back onto the mat and bend your knees toward your chest. Use momentum to roll quickly back to your feet, keeping your knees slightly bent. From here, jump straight up, tucking your knees to your chest. Land softly, and immediately repeat the move. Continue for 30 seconds, then take 10 seconds rest. Take a minute rest, then repeat the circuit three more times.